Squash (Winter Hubbard, Cooked, Blended, Mashed, Without Salt)
Winter Hubbard squash is a flavorful and nutritious winter vegetable that makes for a versatile and comforting ingredient in many dishes. When cooked, blended, and mashed without salt, it retains its natural sweetness and creamy texture, making it perfect for a variety of culinary applications, from soups and pies to savory side dishes.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 30 kcal |
| Protein | 1.48 g |
| Total Fat | 0.37 g |
| Saturated Fat | 0.076 g |
| Carbohydrates | 6.46 g |
| Dietary Fiber | 2.9 g |
| Sugar | 2.93 g |
| Calcium | 10 mg |
| Iron | 0.28 mg |
| Magnesium | 13 mg |
| Phosphorus | 14 mg |
| Potassium | 214 mg |
| Sodium | 5 mg |
| Zinc | 0.1 mg |
| Copper | 47 mcg |
| Manganese | 0.126 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 6.5 mg |
| Thiamine (Vitamin B1) | 0.042 mg |
| Riboflavin (Vitamin B2) | 0.028 mg |
| Niacin (Vitamin B3) | 0.334 mg |
| Vitamin B6 | 0.103 mg |
| Folate | 10 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 200 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Winter Hubbard squash, when prepared as described (cooked, blended, and mashed without salt), is naturally free from common allergens such as gluten, dairy, soy, nuts, and shellfish. However, any additional ingredients or seasonings added during preparation could introduce allergens, so it is important to verify the full list of ingredients used.
Dietary Preferences:
This dish is suitable for various dietary preferences and can be enjoyed by:
- Vegetarians: As a plant-based food, it fits well within vegetarian diets.
- Vegans: Naturally free from animal products, making it an ideal option for vegan diets.
- Gluten-Free: Winter Hubbard squash is naturally gluten-free, making it a great choice for those with gluten sensitivities or celiac disease.
- Low-Fat: With only 0.37 g of fat per 100g, it is a low-fat food that can be enjoyed in a healthy, balanced diet.
- Low-Sodium: With only 5 mg of sodium per 100g, this squash is suitable for those following a low-sodium diet.
Health Benefits and Tips:
Winter Hubbard squash is not only delicious but also packed with essential nutrients. It’s an excellent source of dietary fiber, which aids digestion and promotes satiety. The high potassium content (214 mg per 100g) supports healthy heart function and helps manage blood pressure. Additionally, the vitamin A content (200 mcg per 100g) supports eye health and immune function. The presence of antioxidants like vitamin C and manganese further contributes to its health benefits, offering protection against oxidative stress.
For those looking to add more fiber to their diet, Winter Hubbard squash is an excellent choice, with 2.9 g of fiber per 100g. The naturally occurring sugars (2.93 g per 100g) make this squash slightly sweet, making it a perfect ingredient in both savory and sweet dishes.
You can enjoy mashed Hubbard squash on its own as a side dish or incorporate it into stews, soups, or casseroles. It pairs beautifully with ingredients like garlic, herbs, and olive oil. For a sweet twist, try using it in pies or baked goods, where it can substitute for pumpkin or other squashes.
Conclusion:
Winter Hubbard squash, when cooked, blended, and mashed without salt, is a nutritious and flavorful vegetable that fits seamlessly into a variety of dietary needs and preferences. It’s rich in essential vitamins, minerals, and fiber, making it a great addition to a healthy diet. Whether enjoyed in savory or sweet dishes, it’s sure to be a favorite for those looking to nourish their bodies with wholesome, plant-based foods.
